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Thursday, 3 July 2014

8 Foods That Give You an Afternoon Energy Boost

You Know The Feeling.

Your shoulders sag forward, your
eyelids are heavier than paperweights, you've read and reread the same sentence
seven times in a row…it's the dreaded 3 p.m. slump, and your options for a
quick pick-me-up feel few and far between!

Instead, you slug
another cup of caffeine, only to find yourself tossing and turning at midnight,
the cycle beginning again the following day.

Put down the coffee pot. There are other great
options for an instant energy upgrade, says Keri Gans, Registered
Dietitian/Nutritionist and author of The Small Change Diet—they
just take a bit of know-how and planning ahead.

The key to beating the dreaded afternoon slump, Gans says,
is being prepared with healthy snacks on-hand, specifically, foods with carbs
for quick energy, and that are high in fibre, protein, and/or healthy fats to
provide longer-lasting energy, without the jolt of caffeine.

"A lot of times, when we're crashing in the middle of
the day, we're simply hungry," says Gans. "What you need is carbs,
that's the bottom line. Then, protein and fat keep you satiated longer, so it's
a win-win."

Clear out some space in your desk drawer or office fridge
for these 8 snacks that pack a true energy punch:

A Fresh Piece of Fruit + Almonds

"It's
perfect: healthy, with quick energy, and so portable," says Gans. And,
you'll be pleased to hear that Gans chuckles at the notion that we should steer
clear of certain kinds of fruit. "The carbs and sugar in fruit is
natural," she says. Oranges, bananas, grapes—they're all delicious and
fair game.

Roasted Edamame

Peeking in her own cabinets, Gans
spots this favourite energy-boosting food—"it's very high in fibre and very
high in protein." To make this nutty, chewy snack, simply thaw frozen
shelled Edamame beans, toss with olive oil, sea salt and black pepper, and roast
on a baking sheet at 375°F for 30 to 40 minutes, stirring every 10 minutes
until the beans begin to dark and crisp up. Gans recommends a ¼ cup serving.

Baked Black Bean or Lentil Chips + The Laughing Cow!

"It sounds weird, but cheese and chips is a
great combo for energy," says Gans. "Just smear it on!" The
baked chips are packed with protein and fibre, and The Laughing Cow Light
spreadable wedges boast 7 flavours and 35 calories each. Try the Light Queso
Fresco & Chipotle flavour. "Spicy can wake you up!" says Gans. For
more foods packed with fibre, check out this list of 15
healthy high-fiber foods that make you feel full and satisfied

.

Low-Fat Chocolate Milk

"You could be dragging
because you're dehydrated," says Gans. "Sometimes, something cold and
refreshing is all you need." Gans buys Organic Valley's individual drinks;
"I love them as a pick-me-up." For more help in the hydration
department, definitely check out these 10 ways to drink more water.

Greek Yoghurt + Fresh Berries

Go for the low-fat, not
non-fat, version of this go-to snack, Gans offers. "You want that little
bit of fat for energy with staying power."

Grapefruit Wedges + Cottage Cheese

Again, opt for the
healthy fats from low-fat (2% milk fat) cottage cheese (Gans likes the
90-calorie Breakstone version). Pair a hearty scoop with grapefruit wedges for
an instant pick-me-up, courtesy of the protein in the cottage cheese,
grapefruit's natural carbs, and the aroma of citrus that instantly awakens your
senses.

Kind Bars

"They're low in sugar, high in fibre,
and easy to take along with you," says Gans. "I love the Dark Chocolate Sea Salt, and a new one, the Dark Chocolate Mocha Almond." You
had us at dark chocolate!

Yasso Frozen Greek Yoghurt Bars

You can't go wrong with
a sweet treat that also fights the urge to doze off under your desk. Gans digs
the Mint Chocolate Chip Yasso bars—the minty taste wakes up your senses, and
you'll get an energy boost from 13g of sugar (a lot of it coming naturally from
the lactose, she says), and staying power from 6g of protein, but all with only
100 calories. Prefer Peanut Butter Cup or 80-calorie Mango? Lucky for you,
there are currently 11 flavour choices.

1 comment:

This article offers some new and slightly unusual ideas for afternoon snacks. A little effort and thought is required but once you get in the habit of preparing your snacks the night before it will soon become second nature. Why not give it a try for a month and see if you feel the benefit?